Key Takeaways
- Greek yogurt is high in protein and lower in sugar than other types of yogurt.
- Greek yogurt brands that can support weight loss include Fage, Stonyfield, and Chobani.
- Because it’s also rich in probiotics, Greek yogurt may help to improve your gut health.
In recent years, Greek yogurt has grown in popularity in the United States.
In 2022, Greek yogurt accounted for more than half of total yogurt revenue in the country, totalling over seven billion dollars.
Greek yogurt is higher in protein and lower in carbohydrates and sugars than most traditional yogurts, making it an ideal choice for weight loss.
Keep reading to learn more about the health benefits of Greek yogurt and which types of Greek yogurt our registered dietitians recommend.
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7 Best Greek Yogurts for Weight Loss
Greek yogurt is a versatile food that can be enjoyed as a breakfast, snack, condiment, or even dessert.
Below are seven brands of Greek yogurt recommended by registered dietitians to help support weight loss.
1. Fage Total Plain Greek Yogurt
Fage’s Total Plain Greek Yogurt is a rich and creamy yogurt made with two simple ingredients: milk and live cultures.
According to their website, one 5.3 ounce container of their 5% plain Greek yogurt contains 14 grams of protein, 140 calories, 8 grams of fat and 5 grams of natural sugar.
2. Maple Hill 100% Grass-Fed Organic Greek Yogurt
Like most plain Greek yogurts on the market, Maple Hill’s yogurt is made with milk and live cultures.
But all of the milk used in Maple Hill’s 100% Grass-Fed Organic Greek yogurt comes from cows living on 100% grass-fed certified farms.
Eight ounces of Maple Hill’s 100% Grass-Fed Organic Greek Yogurt contains 18 grams of protein, 190 calories, 9 grams of fat and 8 grams of natural sugar.
3. Chobani Whole Milk Plain Greek Yogurt
Chobani’s Whole Milk Plain Greek Yogurt is triple-strained to create a thick and creamy consistency.
Six ounces of Chobani’s Whole Milk Plain Greek Yogurt contains 15 grams of protein, 170 calories, 9 grams of fat and 6 grams of natural sugar.
4. Wallaby Organic Aussie Greek Style Yogurt
Made with USDA organic ingredients, Wallaby uses a signature slow culturing process to create their yogurt.
Roughly six ounces of Wallaby’s Organic Aussie Greek Style Yogurt contains 15 grams of protein, 160 calories, 8 grams of fat and 5 grams of natural sugar.
5. Stonyfield Organic Greek Yogurt
Stonyfield’s Organic Greek Whole Milk Yogurt uses 100% organic milk from pasture-raised cows.
Roughly six ounces of Stonyfield's Organic Greek Yogurt contains 16 grams of protein, 150 calories, 6 grams of fat and 5 grams of natural sugar.
6. Oikos Pro Vanilla Greek Yogurt
According to its website, Oikos Pro yogurt is ultra filtered to leave behind even more protein than many competing Greek Yogurt brands.
5.3 ounces of Oikos Pro Vanilla Greek Yogurt contains 20 grams of protein, 140 calories, 3 grams of fat and 3 grams of sugar.
Though no added sugars are used to create this yogurt, this particular flavor of yogurt includes more ingredients than some of the brands mentioned above.
Added ingredients include cream, tapioca starch, lemon juice concentrate, stevia leaf, and potassium sorbate.
7. 365 Whole Foods Market Organic Greek Yogurt Plain
The Whole Foods brand of yogurt contains six live and active cultures.
Roughly six ounces of the 3.5% milkfat version contains 16 grams of protein, 150 calories, 6 grams of fat and 5 grams of natural sugar.
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Is Yogurt Healthy?
Yogurt is a fermented dairy product that’s eaten in countries all over the world.
Originating from countries in Western Asia and the Middle East, traditional forms of yogurt (meaning those without added fruits or sugars) are studied for their health benefits, particularly because of their live bacterial content.
Yogurt is made by combining milk with active cultures, including some bacterial strains that may reduce the risk of several conditions, including:
- Obesity.
- Type 2 diabetes.
- Irritable bowel syndrome (IBS).
- Crohn’s disease.
- Ulcerative colitis.
- Rheumatoid arthritis.
Health Benefits of Greek Yogurt
Unlike traditional yogurts, Greek yogurt is strained of its whey, leaving it more concentrated.
This makes it higher in protein and lower in sugar and carbohydrates than other traditional yogurts.
As a result, its health benefits are unique in comparison with traditional yogurt types:
High in Protein
The straining process required to make Greek yogurt creates a thicker, creamier texture that has twice as much protein than regular yogurt.
100 grams of whole milk Greek yogurt contains nine grams of protein.
Protein is an important component of a healthy diet, but research also shows that a diet high in protein may help to support weight loss.
Contains Probiotics
Probiotics, or live cultures, are an essential in making most types of Greek yogurt.
Research suggests that probiotics may have many health benefits, including improving the immune system, treating inflammatory bowel diseases (like Crohn’s disease), improving constipation, and lowering cholesterol.
Low in Sugar
Because Greek yogurt is strained of its whey, it’s naturally lower in sugar than its traditional yogurt counterparts.
100 grams of whole milk Greek yogurt contains four grams of natural sugars.
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Can Help with Digestion
There is ample research on probiotics’ effects on digestion.
One systematic review and meta-analysis finds that probiotics may help improve gut transit time, stool frequency and stool consistency.
Additional evidence suggests that probiotics can help treat diarrhea caused by infection or antibiotic use.
What to Look for When Choosing a Greek Yogurt for Weight Loss
When shopping for Greek yogurt for weight loss, aim for options without added sugars or fruits (which usually contain added sugars).
Evidence suggests that diets high in added sugars promote weight gain and obesity.
Looking for yogurts that include the word “plain” in their description is one way to select products without added sugars.
Keep in mind that most brands offer their Greek yogurts in either non-fat, low-fat, or full-fat versions.
Any of thesetypes of yogurt can work to support weight loss.
Eating full-fat yogurts (and dairy products) is more likely to keep you feeling full after you eat, and may even help to protect against heart disease and type 2 diabetes.
However, some people may benefit more from eating low-fat or non-fat yogurt and dairy, including post-menopausal women.
If you’re unsure which type of yogurt is best for your health goals, reach out to a registered dietitian for their personalized recommendation.
Takeaway
Greek yogurt is a rich source of protein and probiotics.
Research suggests that a diet high in protein can support weight loss and that eating a diet rich in probiotics may support digestion, among other health benefits.
Opting for plain yogurt varieties without added sugars, either full-fat or reduced fat, is best for weight loss.
How a Dietitian Can Help
Eating Greek yogurt can support your weight loss journey, but it can be tricky to know which brands are best for your health goals and how to incorporate the food into your daily routine.
A registered dietitian specializing in sustainable and healthy weight loss can guide you in making a realistic meal plan that includes Greek yogurt and addresses your individual health needs and unique tastes.
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Frequently Asked Questions
Several different brands of Greek yogurt are considered healthy. But be sure to choose a yogurt without added sugars.
Yes, Greek yogurt is high in protein and probiotics and can support a weight loss regimen.
There is no evidence to suggest that one type of yogurt is best for burning belly fat.
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